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Isometric Exercise Training with Resistance Bands

Resistance bands can enhance any workout program especially one focused on isometric training. Isometric exercises are weight training exercises that do not have any joint movements or muscle contractions. Using resistence bands can provide additional resistance with isometric exercises and help to improve one’s overall all muscular strength, conditioning, and health.

Benefits Of Isometric Resistance Band Training

  • Resistance bands help improve balance and coordination
  • Big or Small muscles can be targeted unlike with just bodyweight or dumbbells
  • Resistance bands have a more fluid resistance during a range of motion unlike dumbbells, meaning you can have additional resistance throughout the entire exercise movement
  • There are various sizes and tensions of resistance bands to use for all levels of experience
  • Can emulate sports movements or yoga poses with additional resistance
  • Perfect for those with limited mobility or range of motion
  • They can be done at home or at the gym
  • You can hold both ends of the bands or wrap one end around an object to provide for more exercises.

Upper Body Exercise Training

[ Lateral Raise ]

  1. Stand in the middle of the band with your feet shoulder width apart.
  2. Grab a handle on each side of your legs.
  3. Lift your arms upward and out to your sides as if you are forming a vertical “T”.
  4. Stop when your arms are parallel with the floor and even with your shoulders.
  5. Hold this position for 10 to 15 seconds.
  6. Repeat 3 to 5 times.

[ Shoulder Press ]

  1. Stand in the middle of the band with your feet shoulder width apart.
  2. Grab a handle on each side of your legs.
  3. Lift both handles all the way up toward the ceiling until your arms are almost fully extended.
  4. Do not lock out your elbows.
  5. Hold this position for 10 to 15 seconds.
  6. Repeat 3 to 5 times.

[ Biceps Curl ]

  1. Stand in the middle of the band with your feet shoulder width apart.
  2. Grab a handle on each side of your legs with an underhand grip.
  3. Curl your arms upward by bending your elbows.
  4. Stop when your elbows just break 90 degrees.
  5. Hold this position for 10 to 15 seconds.
  6. Repeat 3 to 5 times.

Isometric Leg Exercises with Resistance Bands

[ Squats ]

  1. Stand in the middle of the band with your feet shoulder width apart.
  2. Grab a handle on each side of your legs and push up on the bands with your hands until they are even with your shoulders.
  3. Squat down until your legs are at a 90 degree bend.
  4. Hold for 15 to 20 seconds.
  5. Repeat 3 to 5 times.

[ Side Leg Raise ]

  1. Wrap each end of the band around each ankle while standing with your feet shoulder width apart.
  2. Leave one leg firmly on the ground.
  3. Take the other leg and raise it out to your side as high as you can go.
  4. Hold this position for 15 to 20 seconds.
  5. Repeat 3 to 5 times.
  6. Use a door frame or a wall if needed to maintain balance.
  7. Perform this exercise on both legs.

[ Calf Raise ]

  1. Stand in the middle of the band with your feet next to each other.
  2. Grab a handle on each side of your legs.
  3. Lift both handles all the way up toward the ceiling until your arms are almost fully extended.
  4. Do not lock out your elbows.
  5. Stand up on your toes until your calves feel the stretch.
  6. Hold at the highest point you can go on your toes for 15 to 20 seconds
  7. Repeat 3 to 5 times.

Caution

The following cautions should be taken into consideration when doing isometric exercise training with resistance bands:

  • If you have issues with high blood pressure, seek medical clearance before participating in isometric exercises. This type of training elevates blood pressure due to the strenuous holds for a duration of time.
  • Properly warm up for about 10 minutes.
  • Do not use any resistence bands if they have rips or tears.
  • Make sure you know which colored band represents the increased tension. Trying to use a stronger resistence band for a sensitive exercise could lead to an injury.
  • Never let go of the bands when they are under tension.
  • If you have any pain, cease exercising and seek a medical professional for proper diagnosis of the pain.

 

lateral raise
shoulder press
biceps curl
squat
side leg raise
calf raise